SLEEPING DURING PREGNANCY

Why Can Sleeping Be Difficult During Pregnancy?

The first and most pressing reason behind sleep problems during pregnancy is the increasing size of the fetus, which can make it hard to find a comfortable sleeping position. If you've always been a back or stomach sleeper, you might have trouble getting used to sleeping on your side (as doctors recommend). Also, shifting around in bed becomes more difficult as the pregnancy progresses and your size increases.

Other common physical symptoms may interfere with sleep as well:

1.the frequent urge to urinate: Your kidneys are working harder to filter the increased volume of blood (30% to 50% more than you had before pregnancy) moving through your body, and this filtering process results in more urine. Also, as your baby grows and the uterus gets bigger, the pressure on your bladder increases. This means more trips to the bathroom, day and night. The number of nighttime trips may be greater if your baby is particularly active at night.

2.increased heart rate: Your heart rate increases during pregnancy to pump more blood, and as more of your blood supply goes to the uterus, your heart will be working harder to send sufficient blood to the rest of your body.

3.shortness of breath: At first, your breathing may be affected by the increase in pregnancy hormones, which will cause you to breathe in more deeply. This might make you feel as if you're working harder to get air. Later on, breathing may feel more difficult as your enlarging uterus takes up more space, resulting in pressure against your diaphragm (the muscle just below your lungs).

4.leg cramps and backaches: Pains in your legs or back are caused in part by the extra weight you're carrying. During pregnancy, the body also produces a hormone called relaxin, which helps prepare the body for childbirth. One of the effects of relaxin is the loosening of ligaments throughout the body, making pregnant women less stable and more prone to injury, especially in their backs.

5.heartburn and constipation: Many women experience heart burn, which occurs when the stomach contents reflux back up into the esophagus. During pregnancy, the entire digestive system slows down and food tends to remain in the stomach and intestines longer, which may cause heartburn or constipation. Heartburn and constipation can both get worse later on in the pregnancy when the growing uterus presses on the stomach or the large intestine.

Your sleep problems may have other causes as well. Many pregnant women report that their dreams become more vivid than usual, and some even experience nightmares. Stress can interfere with sleep, too. Maybe you're worried about your baby's health, anxious about your abilities as a parent, or feeling nervous about the delivery itself. All of these feelings are normal, but they might keep you (and your partner) up at night.

Finding a Good Sleeping Position

Early in your pregnancy, try to get into the habit of sleeping on your side. Lying on your side with your knees bent is likely to be the most comfortable position as your pregnancy progresses. It also makes your heart's job easier because it keeps the baby's weight from applying pressure to the large vein (called the inferior vena cava) that carries blood back to the heart from your feet and legs.

Some doctors specifically recommend that pregnant women sleep on the left side. Because your liver is on the right side of your abdomen, lying on your left side helps keep the uterus off that large organ. Sleeping on the left side also improves circulation to the heart and allows for the best blood flow to the fetus, uterus, and kidneys. Ask what your doctor recommends — in most cases, lying on either side should do the trick and help take some pressure off your back.

But don't drive yourself crazy worrying that you might roll over onto your back during the night. Shifting positions is a natural part of sleeping that you can't control. Most likely, during the third trimester of your pregnancy, your body won't shift into the back-sleeping position anyway because it will be too uncomfortable.

If you do shift onto your back and the baby's weight presses on your inferior vena cava, the discomfort will probably wake you up. See what your doctor recommends about this; he or she may suggest that you use a pillow to keep yourself propped up on one side.

Try experimenting with pillows to discover a comfortable sleeping position. Some women find that it helps to place a pillow under their abdomen or between their legs. Also, using a bunched-up pillow or rolled-up blanket at the small of your back may help to relieve some pressure. In fact, you'll find that there are many "pregnancy pillows" on the market. If you're thinking about purchasing one, talk with your doctor first about which one might work for you.

Tips for Sleeping Success

Although they might seem appealing when you're feeling desperate to get some ZZZs, remember that over-the-counter sleep aids, including herbal remedies, are not recommended for pregnant women. Instead, the following pointers may safely improve your chances of getting a good night's sleep:

1.Cut out caffeinated drinks like soda, coffee, and tea from your diet as much as possible. Restrict any intake of them to the morning or early afternoon.

2.Avoid drinking a lot of fluids or eating a full meal within a few hours of going to bed at night. (But make sure that you also get plenty of nutrients and liquids throughout the day.) Some women find it helpful to eat more at breakfast and lunch and then have a smaller dinner. If nausea is keeping you up, you may want to eat a few crackers before you go to bed.

3.Get into a routine of going to bed and waking up at the same time each day.

4.Avoid rigorous exercise right before you go to bed. Instead, do something relaxing, like soaking in a warm bath for 15 minutes or having a warm, caffeine-free drink, such as milk with honey or a cup of herbal tea.

5.If a leg cramp awakens you, it may help to press your feet hard against the wall or to stand on the leg. Also, make sure that you're getting enough calcium in your diet, which can help reduce leg cramps.

6.Take a class in yoga or learn other relaxation techniques to help you unwind after a busy day. (Be sure to discuss any new activity or fitness regimen with your doctor first.)

7.If fear and anxiety are keeping you awake, consider enrolling in a childbirth or parenting class. More knowledge and the company of other pregnant women may help to ease the fears that are keeping you awake at night.

What to Do When You Can't Sleep

Of course, there are bound to be times when you just can't sleep. Instead of tossing and turning, worrying that you're not asleep, and counting the hours until your alarm clock will go off, get up and do something: read a book, listen to music, watch TV, catch up on letters or email, or pursue some other activity you enjoy. Eventually, you'll probably feel tired enough to get back to sleep.
And if possible, take short naps (30 to 60 minutes) during the day to make up for lost sleep. It won't be long before your baby will be setting the sleep rules in your house, so you might as well get used to sleeping in spurts!

Keeping stress under control

Stress on the job can inspire you to push hard, but it can also sap the energy you need to care for yourself and your baby. To minimize workplace stress:
1.Take control. Make daily to-do lists and prioritize your tasks. Consider what you can delegate to someone else — or eliminate entirely.
2.Keep it positive. Look for the humor in stressful situations. Surround yourself with upbeat people.
3. Talk it out. Share frustrations with a supportive co-worker, friend or spouse.
4. Choose your battles. If you can't do anything to change a particular situation, let it go.
5.Relax. Practice relaxation techniques, such as breathing slowly or imagining yourself in a calm place. Or try a prenatal yoga class, as long as your health care provider gives you the OK.

FOOD SAFETY TIPS DURING PREGNANCY

Food safety is important for everyone, not just a pregnant woman. However, while "eating for two" a woman should be particularly cautious about what kinds of foods she eats, as well as how she handles food. Here are some tips to avoid food-borne illness during pregnancy:
- Avoid fish that are high in mercury, such as shark, swordfish, king mackerel and tilefish. Limit your intake of other fish containing mercury to 12 oz a week.

- Avoid uncooked fish altogether. This includes sushi, and especially includes shellfish such as oysters and clams.

- Certain soft cheeses, such as feta, brie, Camembert, Roquefort, blue-veined, queso blanco, queso fresco or Panela may cause listeriosis and should be avoided.

- Ready-to-eat meats, such as packaged deli or lunch meats may also contain listeriosis and should be avoided.

- Refrigerated pates or meat spreads should also be avoided.

- Be sure that all food you eat is cooked thoroughly so as to kill any disease-causing bacteria or parasites.

- Raw vegetable sprouts and fresh fruit and vegetable juices may contain salmonella and E. coli and should be avoided.

- Drink only pasteurized juices, as these should be free of such contaminants.

- Liver should be avoided as it contains high doses of Vitamin A which may be harmful to your baby.

- Be sure to follow safe food handling procedures when preparing food, including washing with hot soapy water before and after handling food.

- Always wash cutting boards, other work surfaces and utensils with hot soapy water after contact with raw poultry, fish or meat. Do not place cooked foods on the plate that held uncooked foods without washing the plate with hot soapy water.

- Rinse fruits and vegetables under running water before eating, removing dirt with a scrub brush.

- Set the temp in your refrigerator to 40 degrees Fahrenheit or below to slow the growth of bacteria.

NUTRITION DURING PREGNANCY

There is a need for proper nutrition during pregnancy, as the mother's nutritional status will affect the development of the baby. It is during the time of pregnancy, when various changes take place in the expectant mother's body, which are not just anatomical, but also physiological in nature. It is a very crucial time and it becomes all the more necessary for the mother to take care of herself and there arises a need for consuming healthy pregnancy nutrition. Read further to explore information about nutrition during pregnancy…





Some of the changes that take place in the expectant mother and demand the need to make nutritional adjustments are:



Fat And Energy: it is during the time of pregnancy, when fat deposits take place in the mother's body and it is this fats storage that is later utilized by the body, during lactation, for the formation of milk. Owing to this fact, the calorie requirement generally increases by 300 calories. But it also depends from person to person. An underweight mother needs to consume more calories than an overweight mother. Well, it is preferable to consult your doctor, as far as your calorie intake is concerned.



Protein: protein is the most vital nutrient required by the body. It happens during the early and mid pregnancy stages, that protein starts getting stored in the body. And it is during the later stages of pregnancy, when the foetus is rapidly developing, that the body utilizes its protein reserves.



Minerals: as far as the minerals are concerned, it is the calcium and phosphorus that occupy a supreme position. Calcium is vital for healthy bone and teeth formation and it is during pregnancy that the calcium needs are especially high for the healthy bone formation of the foetus.



Iron: during pregnancy, the need for iron intake increases, as this mineral is essential for the body's development.



Vitamin A: vitamin A is essential for carrying out several bodily functions. It helps in improving vision and maintaining the nervous equilibrium. Well, as far as the intake of vitamin A is concerned, there is a need to ensure that you've had your recommended daily vitamin intake.

BREAST FEEDING

Good Things About Breast-Feeding

Good For Mothers:

1.Protects against cancer.
2.Helps mother lose weight and get back into shape.
3.Provides bonding and cuddling with baby.

Good For Infants:

1.Easier to digest
2.Less likely to have allergies
3.Fewer ear infections
4.Diapers smell better

Steps For Success

1.Talk to women who have breast-fed well in the past.

2.Breast-feed your baby as soon as you can after you give birth. You should begin within the first hour. Even though the mother will not be making enough milk, her breasts contain a thin fluid that helps protect her baby from getting sick.

3.Feed on demand. Newborns need to eat often. Breast-feed at least every three hours in the beginning. Many newborns will want to nurse every 11/2 to 2 hours. Breast milk is easier for a baby to digest than formula, so breast-fed babies will eat more often than those who feed from a bottle. New babies may nurse 10 to 12 times a day.

4.Avoid extras like sugar water. Some babies get confused when a bottle is given to them early on. Sugar water offers little that is helpful and may make the baby not want to nurse. Bottle milk given in the first few days can reduce both the baby's hunger and the mother's milk.

5.Supply and demand--the more the baby nurses, the more milk the mother will make.

6.Delay use of plastic nipples. So the baby does not get confused, wait a week or two after the baby is born before giving him/her a pacifier. Plastic nipples require a different sucking action than real ones.

Good Health While Breast Feeding

1.To breast-feed her baby, a woman needs to eat 500 extra calories each day while she is nursing.

2.Women who are nursing should choose three to four servings of foods from the milk, yogurt, and cheese group daily. Use the Food Guide Pyramid as a guide in selecting healthy food choices.
3.Use caution if smoking, drinking, or taking pills. These things may pass into the mother's milk.

PREGNANCY TIPS

Diet

Read up on what constitutes a good diet or speak with a nutritionist. Your doctor may not tell you to avoid eating outside, but if you have a sensitive stomach, use your own common sense and stay away from uncooked foods, salads, and avoid eating at places where the food is suspect. Don't eat outdoors in the summer when food gets spoiled easily. Be particular about eating a well-balanced meal and don't fill yourself up with empty calories.


Sleep

How should you sleep at night? Sleeping on your back when pregnant may harm your back, as the added weight sits straight on your spinal cord. It's best if you sleep on your side, preferably on your left side. This position also ensures optimal oxygen flow to your baby.

Alcohol

Avoid smoking and drinking alcohol at this time. You may have heard or read at various places that wine is fairly safe during pregnancy. However, while the safety of downing a drink may be questionable, refusing it is unquestionably a safe bet. The choice is up to you. If you are craving for a drink, you may consider giving in and going for a small glass of red wine. But if the craving is not so strong and you can overcome it, consider opting for a juice! A cup of mild coffee a day is fine, but needless to say, a cup of juice is even better. The choice is yours.


Exercise

A short walk everyday will suffice. You don't need to gear up for the marathon, but keeping your leg muscles strong will help in the delivery process. Always check with your doctor before beginning any exercise programme.


Read

Spend some time reading everyday. This will not guarantee that your baby will grow up with a love of literature, but reading is definitely a relaxing activity. In fact, it is a good idea for you to stay away from depressing books, and read something light and interesting. "I read a lot of very funny books and joke books when I was pregnant. With the result that I laughed a lot, and my baby too is constantly smiling and laughing. I don't know if it is the result of all the books I read, but I believe a happy pregnancy leads to a happy baby," says Sunayana. So if you enjoy reading, pick up some lighthearted books at this time. If not, surely a joke a day should be achievable! Pregnancy in general can be a very stressful time, and this is a great way to just let loose and laugh. The effects of heartfelt laughter are bound to impact a foetus positively.


Music

Listen to soothing music, and play the same music consistently at the same time. Continue when the baby is born, and watch your baby calm down as soon as you play the music!



Avoid fish with lots of mercury in her diet. Get correct information from your dietician on what fish to eat and what fish to avoid when she is pregnant.


Don't disregard food borne illness. Eat, cook, handle and clean food safely! According to the U.S. Department of Health & Human Services, food borne illness can cause serious health problems - or even death for both mother and baby.


Protect her from using chemicals. Products including herbicides, pesticides, paint, stains, and some cleaning solutions may be harmful to your baby. If she must use these things, make sure she wears gloves, a mask, and keeps the room well-ventilated.


Don't let her clean or change a cat's litter box. This could put her at risk for an infection called toxoplasmosis. Toxoplasmosis is caused by a parasite that cats can carry in their feces. Toxoplasmosis can harm a fetus.


Don't let her take very hot baths, hot tubs, or saunas. According to the U.S. Department of Health & Human Services, high temperatures can be harmful to the fetus, or causing the mother-to-be to faint.


Discourage her from using scented feminine hygiene products. Pregnant women should avoid scented sprays, sanitary napkins, and bubble bath. These products might irritate your spouse’s vaginal area, and increase her risk of a urinary tract infection or yeast infection.
Don't let her douche. According to the U.S. Department of Health & Human Services, douching can irritate the vagina, force air into the birth canal and increase the increase the risk of infection


Avoid optional x-rays. X-rays are a form of radiation that is linked to a very small risk of cancer for an unborn baby. But x-rays are usually safe during pregnancy. So if your doctor says your spouse needs x-rays for a health problem you should follow her advice. But sometimes doctors can use other tests in place of x-rays. And other times, x-rays can wait until after the baby is born.

Don't let her use illegal drugs. Tell your doctor if your spouse is using drugs. Marijuana, cocaine, heroin, speed (amphetamines), barbiturates, and LSD are very dangerous for your spouse and the baby.

BREAST FEEDING

How do I store my breast milk?

You can freeze and/or refrigerate your pumped (or expressed) breast milk. It's important, though, to store it in clean and sterile bottles with screw caps, hard plastic cups that have tight caps, or nursing bags (pre-sterilized bags meant for breast milk). Also make sure to put a label on each indicating when the milk was pumped.

How long, exactly, can I store my breast milk?

The National Women's Health Information Center (NWHIC, part of the U.S. Department of Health and Human Services) offers these guidelines for storing breast milk:

1.You can store it at room temperature:- for 4 to 8 hours (at no warmer than 77 degrees Fahrenheit, or 25 degrees Celsius)
2.You can store it in the refrigerator:- for up to 8 days at 32 to 39 degrees Fahrenheit (0 to 3.9 degrees Celsius)
3.You can store it in the freezer (be sure to leave about an inch of space at the top of the container or bottle to allow for expansion of the milk when it freezes):

- for up to 2 weeks in a freezer compartment located inside the refrigerator

- for 3 to 4 months in a freezer that's self-contained and connected on top of or on the side of the refrigerator (but be sure to store the milk in the back of the freezer, not in the door)

- for 6 months or more in a deep freezer that's always 0 degrees Fahrenheit (-17.8 degrees Celsius)

If you thaw frozen milk, you can refrigerate it and use it within 24 hours, but do not refreeze it. And don't save milk from a bottle that your baby already drank out of.

It's also important to note that different resources provide different variations on the amount of time you can store breast milk at room temperature, in the refrigerator, and in the freezer. For example, the American Academy of Pediatrics (AAP) recommends using sealed and chilled milk within 24 hours and throwing out all milk that's been refrigerated for more than 72 hours. Talk to your child's doctor if you have any concerns or questions.

How much of my milk should I store in the freezer?

Although some women may choose to pump large volumes to be frozen, it's a good idea to actually store the breast milk in small portions so as not to waste any. Label the bottles, cups, or bags 2 oz. or 4 oz. (59.1 or 118.2 milliliters), then freeze them.
You could also pour the milk into ice cube trays that have been thoroughly cleaned in hot water, let them freeze until hard, store them in freezer bags, then count up the amount of cubes needed to make a full bottle.

Why does my refrigerated and frozen breast milk look weird?

Breast milk that's been frozen or refrigerated may look a little different from fresh breast milk, but that doesn't mean it's gone bad. It's normal for breast milk to look slightly blue, yellow, or brown when refrigerated or frozen. And it may separate into a creamy looking layer and a lighter, more milk-like layer.

How do I clean my breast milk bottles and pump parts?

You'll need to boil the nipples, bottles, and washable breast pump supplies (i.e., the breast shields and any other part that touches your breasts or your milk) for 10 minutes. (You also can sterilize them with a store-bought countertop or microwaveable sterilizer, but boiling works just as well and costs nothing.) Then you'll need to wash the bottle and pump supplies in hot, soapy water (or run them through the dishwasher) before every use after that. Bottles and nipples can transmit bacteria if they aren't cleaned properly.

Is it safe to microwave my baby's bottles?

The microwave can create dangerous "hot spots" in bottles of formula or breast milk, so you should never microwave them. Instead, you can run the bottle or freezer bag under warm water for a little bit, swirl it around in a bowl of warm water, or thaw the milk in the refrigerator. You can also put your baby's bottles in a pan of warm water (away from the heat of the stove) and then test the temperature by squirting a drop or two on the inside or your wrist before feeding your baby. You also can get bottle warmers for use at home or in the car.

Dealing with an abortion

The decision to terminate a pregnancy is never easy, and can often give rise to mixed emotions. So how do you deal with it?

Coping with your emotions

While some women might feel relieved after terminating a pregnancy, it's also very common to feel sad, guilty, even confused, especially if you felt that at another time a baby would have been right for you. Depression and grief can also figure, and may be quite intense as your hormone levels drop back after the abortion. Try not to punish yourself, or worry that you have to go through any of this alone. Remember that they are your emotions and whatever you are feeling is fine.

Before the termination happened, you will have talked to two doctors about what to do for the best. You may have also discussed it with the father of the baby, members of your family, or family planning counsellor. All this talking would have helped you come to the decision that an abortion was in your best interest, but no matter how often - or how hard - you thought about the situation, no one can predict how you'll feel afterwards.

Keep communicating

For many women who have been through the experience, the key is to keep on talking to all those people who've helped you this far. Don't be embarrassed that you're turning to them again, or worry they'll think you've made the wrong decision because you feel this way. They'll want to help. However, you may feel happier talking to someone outside the situation.

Take time

Some women take longer than others to get over terminating a pregnancy, whether it's two months, two years or longer. Everyone copes with their emotions in different ways. Some talk, others work it through on their own, but no matter how you feel, you have to face up to it, make sense of it, and deal it with it in a way that feels right to you.

Unplanned pregnancy is something nobody chooses to happen, so it's always wise to avoid risks and take precautions